Sunday 05/16/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Station Rotation to Warm Up
45 sec. at each station:
Plate Good Mornings
Plate Ground-to-overheads
Burpees
Fast Feet on Plate
* Perform 1 min. at each station for 2 rounds each.
Workout Prep
Warm-up (No Measure)
Prep for the Farmers Carry and Prowler
* For the Prowler Push, add a few Plates each 50-m effort.
* For the Farmers Carry, have them perform 50-m Walks at a time. Add load each time and work up to a weight they want to use for the workout. If, after a few attempts, it is too hard for some people, have them switch to Dumbbells or Kettlebells.
Prep for the Workout
Strongman Sunday (AMRAP – Reps)
As a team of 3-4:
Flip “Something”
Prowler Push
Barbell Farmers Carry
Yoke Walks
Carry “Something”
Sled Drags
Rotate stations every 2 min.
3-5 rounds
Partially Loaded
As a team of 3-4 (*or as an individual) for max distance or reps:
MB Over-the-shoulders
MB Bear-hug Run
DB Farmers Carry
DB Back-rack Carry
DB OH Carry
Rotate stations every 2 min.
3-5 rounds
MB Load: 30/20 lb.
DB Load: 40/25 lb.
